What is it that you would most like to change in your life?
Have you got a plan to make that change?
What's holding you back?
Fear is often the driver of Procrastination:
How does Fear Feed Procrastination?
As I've discussed with many of my clients, understanding the process of fear is one of the first and most important steps in overcoming this. Fear is a response triggered in the Amygdala of the Brain, which then signals the body to prepare for fight or flight; often this process is set off by a very fleeting thought such as "I'll never be able to do this" , this thought happens so fast we are hardly aware that we've even had it. This thought then sets off the alarm in the Amygdala, and the Amygdala immediately notifies the body to get ready by flooding the body with Adrenaline. This may result in a racing heart, heaviness in the chest, tightening throat, perspiration, or just a general feeling of uneasiness and restlessness.
The thinking part of the brain (Cerebral Cortex) then picks up on these physical symptoms, quickly notes that there is no imminent physical danger and so tries to explain why the body feels this way - this is why we suddenly have very compelling thoughts like "I need a break", "I think I'm hungry" , "I need to check YouTube". The thought combined with the feeling is so compelling that we act on them as if they're an unstoppable force.
Sometimes procrastination can be chronic resulting in constant lateness, and last minute cramming and sometimes major life events, choices or tasks e.g. VCE, University exams or assignments and important job applications or significant Stressors e.g. illness or loss can trigger procrastination even in people who are normally highly self-motivated.
How to eliminate procrastination:
If procrastination is a very well established habit for you I can help you fast-track the changes you need in your behaviour and help you to get yourself moving forward again.
Call Georgina on 0435 923 817, or use the contact form at this Link
Hypfocus Therapies, Mentone, South East Melbourne
Clinical Hypnotherapy and Professional Counselling
Help with #Focus #Concentration #Motivation #ExamSuccess #VCE
It’s that time of year again, Uni exams are in progress and the SAC’s are becoming a frequent reality for VCE students as they work towards their end of year exams for VCE 2016. Stress levels can begin to creep up as the demands of life seem to multiply and keeping a balance becomes trickier and trickier.
Stress is something which can have an accumulative impact, and if left unaddressed it can begin to have a very significant impact on our health and well-being. Prolonged periods of stress can result in our body being flooded with the Stress Hormone Cortisol. This can lead to all kinds of issues including:
None of the above are what you want when you have exams coming up, you don’t want the hard work to be lost in a state of overwhelm. Here are some tips to help manage your Stress levels:
1. Mindfulness is an excellent practice to incorporate into your daily routine to help reverse the effects of Stress, as little as 10 minutes a day will have a positive impact on your overall well-being. I recommend this to all my clients, not just as a short term measure but as a lifetime wellness booster to become as intrinsic to your daily routine as brushing your teeth.
2. Regular exercise will also reap benefits. It’s easy to drop these healthy habits because we convince ourselves that we don’t have time, however these are the very habits that help us maximise the usefulness of our time by keeping us working at our peak performance level.
3. Stay Hydrated. Sip water regularly, dehydration can lead to lethargy and headache. It's easy to forget when you're trying to cram for exams, but a bottle of clear fresh water is always your friend!
4. Eat properly - eat 3 meals a day, keep protein in each meal. Have healthy snacks available so that you don't opt for the sugar rush and it's inevitable after crash. Easy quick options can save the day e.g. carrot sticks and humus, boiled eggs, peanut butter on celery, yoghurt and fresh fruit.
5. Aim to get 8 hours sleep. Turn off your electronic devices at least 30 minutes before you hit the sack. Do some light stretching before you get into bed. If you are having trouble "switching off" so that you can get to sleep try the 4, 7, 8 breathing pattern, which is to inhale for 4 seconds, hold for 7 and exhale slowly to a count of 8. Repeating this process will help you drift gently off to sleep.
6. Research has also shown that peak performance is achieved when you focus purely and simply on the task at hand, without consideration of how other people will react or to the outcome. By focusing simply on what you need to do when you need to do it you allow yourself to get more easily in to that “zone” of flow, where things just seem to gel better. Removing the distraction of judgement is an accomplishment enhancer!
As a Hypnotherapist and Counsellor I liken myself to a sports coach. While most professional sports people have an innate ability, and they can motivate and push themselves to train and perform, all of them chose to have a coach to guide them and provide feedback to them on their performance as well as tips on how they can improve the efficiency of it. In the same sense while most people can practice mindfulness and improve their focus and concentration over time, a Hypnotherapist can lift that process to another level and teach techniques and provide feedback. The skills taught by a Hypnotherapist can be utilised to access calm and relaxed states of focus and being when required. The Hypnotherapist works with the clients to help them access their own inner resources, and to improve the efficiency as well as tapping into the potential of their own mindset.
If you are studying for Uni exams, VCE or want to improve your performance generally feel free to give me a call on 0435 923 817 to discuss how I can help you. Alternatively you can contact Georgina using the form at the end of the page at this link.
Melbourne Hypnotherapist and Professional Counsellor Georgina Mitchell is located in Mentone South East Melbourne. Georgina utilises a broad range of modalities and techniques in her practice including Hypnotherapy, NLP, Counselling Modalities (Solution Focused, Acceptance Commitment, CBT, Gestalt), and most recently Theta Healing.
Whether you’re preparing for your Driving Learners Permit, your VCE or equivalent High School Exam (A Levels, Leaving Certificate), are at University or a mature age student studying to further your career or for personal development, these tips are intended to help you.
1. Have a realistic study timetable so that you can plan what you need to do according to priority and set achievable goals for yourself, don’t have “pie in the sky” vague ideas, give yourself something tangible to work with, establishing a structure for yourself will halve the potential for stress down the track.
2. Begin each study session by focusing your awareness on your breath and establishing a nice slow steady breathing pattern. Spend 2 or 3 minutes doing this.
3. Avoid studying for too long without a break. Study in blocks of 20 to 50 minutes, and allow a 5 or 10 minute break in between. This is will be far more productive than cramming as it’s more conducive to retaining the information you’re studying.
4. Make sure not all of your breaks are used catching up on Social Media or other online sedentary activities, get up and move around. Mix it up a bit, put on your favourite music and jump around “hands in the air like you just don’t care” style for a few minutes ;) These are of course just two of many options, the trick is to move, preferably to another room or outdoor space if the weather permits. Don’t forget to get some sunshine! It’s good for you, good for your mood and will help with motivation.
5. Practice Mindfulness for 10 minutes every day, it’s a great morning habit but if you’re not a morning person do it at any time you can during the day. This will increase your focus and lower your stress levels, which is exactly what you need leading up to exam times. I will be uploading a 10 minute guided meditation for students within the next few days so check back to download your free copy.
6. Make time for fun, you need balance to get the best results out of anything you do in life. Human beings need some fun time in order to thrive and be their best.
7. If you think you study better with loud music are you prepared to put it to the test? If you are in the habit of playing loud music while you study, check if it’s helping or harming your learning progress by doing the following: Pick one of the topics you’re studying and select two separate points that you would typically study using cue cards. Now try studying one with and one without loud music. Time how long it takes you in each scenario to recall the information comfortably. The results may or may not surprise you, but at least you’ll know if you’re making the best decision for you. It might interest you to discover that by listening to music you may have to study for twice as long to achieve the same outcome. I’m not saying that you will discover that, I’m just suggesting that before you get stuck on a particular study style, make sure it’s the one that’s most efficient for you.
8. Studies have shown that the most effective way to learn something is to teach it to others. Ask family members or friends if they can spare you a few minutes so that you can explain something to them. Ask them questions to ensure they’ve understood what you’ve taught them. This gives you an opportunity to see what you may have missed in your recollection. Being able to teach what you know is an excellent indicator that you will remember it in the long term!
9. If there’s anything you’re not sure about don’t be afraid to seek clarification from your own teacher (they usually want to get those questions so they can give you the help you need) and discuss with your class mates, discussion is another fantastic way of consolidating learning.
10. Make sure you’re getting good quality sleep and following a consistent sleep routine. This will increase your concentration and will help you to recall information better. Try not to sleep with your devices by your bed; checking status updates when you really should be resting is counterproductive to all that hard study work you’re putting in during ‘official’ waking hours. Be smart and work with yourself not against!
11. Observe your ‘State’ when you are studying well, note how you are breathing, how your posture is, how you’re feeling, where you are feeling it in your body. When you have a clear and vivid impression of how you experience learning, lock it in by touching the bone on your left wrist with your right hand (or anywhere else that you can repeat when you are in an exam situation). Practice this when you study; when you sit your exam, get back into that resourceful learning ‘State’ by touching the bone on your left wrist with your right hand and breathing consistent with your study ‘state’ again. This will assist you in calmly recalling what you learnt. Don’t wear a smart watch to an exam and do this! Don’t wear a smart watch into an exam at all!
12. Talk to your parents or trusted people in your support network about anything that may be worrying you, no matter how trivial it may seem. The act of talking about it will provide a sense of relief and often it will provide you with an insight you didn’t have when you were tossing it over inside your head. Talking about things that are troubling you helps to clear your mind and allows you to pay better attention to your studies as well as restoring your sense of equilibrium.
13. Eat well. Try to avoid very sugary foods and drinks which will give a short burst of energy followed very rapidly by a significant slump. Eat balanced meals and eat regularly. Don’t study all day and skip lunch, maintaining your energy levels through sensible balanced meals will help keep you focused and on track to achieve the results you want.
14. Remember to always read your exam paper thoroughly from start to finish. Read questions fully and ensure that you understand them correctly before commencing your answer. A good tip to remember is that if you're doing an exam with multiple choice questions, the multiple choice questions may have valuable clues and information for the questions in the rest of your exam e.g. correct terminology. Bear the multiple choice questions in mind when you are doing the rest of the exam. An exam is just a snap shot of where you are on that day of your learning journey. There are many options ahead of you and you will continue learning (often in spite of yourself) throughout your life. Don’t ever allow anyone else to impose their limited beliefs upon you. Only you can determine what you’re capable of but bear in mind that the better you get the better you can get.
15. Learning is a privilege, and formal education is not available to every person on the planet. This is something we can all hopefully try to change and improve through the advantage of our own education.
* If you would like help managing Anxiety, Stress or improving your concentration and memory recall please feel free to give me a call, Hypnotherapy can really help with all of the above. Simply call Hypfocus Therapies and speak to me Georgina Mitchell on 0435 923 817 or contact us using this form. As an accredited Clinical Hypnotherapist and Professional Counsellor I can work with you to help you overcome exam nerves and achieve your best possible results. Skype appointments are available.Contact
* Results may vary
Hypfocus Therapies services the Mentone, Highett, Cheltenham, Parkdale, and surrounding areas of the South East Suburbs of Melbourne. Skype appointments are available.
© Hypfocus Therapies September 2015
Melbourne Hypnotherapist Georgina Mitchell was born in Ireland, moving to Australia in 1989. Georgina Specialises in helping people with Anxiety Disorders and is an active member of the Melbourne Hypnotherapy Community. In Melbourne Hypnosis is being accepted as effective tool for anyone wanting to achieve a positive change in Mood, Behaviour and Habit.
Melbourne Hypnotherapy Blog
Please note as with all therapies, Results for Therapies delivered by Hypfocus may vary from person to person